1.27.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Spider Stretch + Spinal Twist
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Box Stretch, 2×30-40 sec each
Then:
Workout:
In teams of two perform the following (switch players as you see fit):
2000m Row/Ski “Buy-in”
100x Wall Ball
100x Burpee/Step-ups
100x DB Snatches (1:1)
2000m Row/Ski “Cash-out”
for time
40 minute time cap
Then:
Fall Down
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Spider Stretch + Spinal Twist
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
3×5 DB SOTS Press
Then:
Mobility:
T-Spine
Box Stretch, 2×30-40 sec each
Then:
Workout:
Work up on OHS
Then:
3-5x OHS, 2 sec pause in bottom +
60 sec rest +
4-6x Strict Pull-ups (mod up to L-Pull-up if possible)
4 sets
Rest fully between
Then:
4×10 Slideboard Hamstring Curls
Then:
Cool Down
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Spider Stretch + Spinal Twist
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Mobility:
T-Spine on Pull-up Bar
Bridges, 3-4 sets 
Workout:
4×4 Tap Swing Levers
Then:
Snatch BB Complex @ 45#
Then:
4×3 UB Hang Snatch, from power position
Then:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Weight Dislocates
3×10 Banded Shoulder External Rotation
3×5 Push-ups
Then:
Mobility:
Dip Prep
Lats
Then:
Workout:
2-4x Paused Dips (5-5-5) +
2-4x Paused Chin-ups (5-5-5)
Rest 2:00 minutes, 4 sets
Then:
4xME Close-Grip Fat Bar Bench Press with chains
Then:
100x BB Grip Roll-ups
Partition work as needed.
Then:
Cool Down
 
Coach’s Comment
Below is our first “How to” video. This video is on Band Tears. The “How to” section of the website will grow weekly. As we film more, we’ll add. Yesterday we knocked out about twenty videos. The eventual goal is to record and document at least 90% of the exercises we do here, from warm-ups to the Olympic lifts. It will be an amazing resource for members.
 
In addition to the “How to” section there will be entire pages dedicated to what I believe are the proper progressions to achieving Handstands, HSPUs, Pull-ups, and Muscle-ups. The below video is on how to distribute your weight when balancing on your hands. Please enjoy. 
 
Videos